Call: Ben: 626 224-8717 or Marc: 626 733-2799

WOD

CrossFit Glendora – WOD

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QOD

“This is all heart and mental toughness. This is the push, not breaking when your head is screaming at you to drop the bar or fall off the bar.” -Josh Bridges

Warm-up

200m Jog

:30 Pigeon Pose

:30 Samson Stretch

:20 Doorway Stretch

10 Push-Ups

5 Burpees

Then:

250m Row

5 Bar-facing Burpees

Metcon

Metcon (Time)

For Time (30 min cap):

RX:

50 Bar-Facing Burpees

3000m Row

RX+:

80 Bar-Facing Burpees

4000m Row
Sub for 3000m Row could include 2 mile run or 200/150 cal bike.

Mobility

T-Spine Smash, Ankle Wall Stretch, Couch Stretch

EXTRA MILE

Metcon (Time)

27-21-15-9

KB Swings (53/35)

GHD Sit-Ups

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